This article is sponsored by the American Pistachio Growers.
Easy to carry and ready to eat, American pistachios are a natural superfood for athletes, fastpackers, backpackers, active people and those on the move in the mountains. Eating 49 pistachios a day as a healthy snack between meals, can reinforce muscle mass and bones, reduce tiredness and fatigue and help to recovery better and faster in between adventures.
Main image: A healthy on-the-go snack for backpackers | Credit: Lola Ruiz/American Pistachio Growers
Recent scientific studies have shown that regular consumption of pistachios helps to maintain weight. Elite athletes and active people have incorporated regular consumption of pistachios into their diet as a plant-based source of protein, providing all nine of the essential building blocks of protein. At around 160kcal per portion, pistachios are a tasty snack which provide 10% of your total caloric needs for the day.
Boasting 10% fiber, pistachios are a wholesome source of complete protein, and contain vitamins B2 & B6, magnesium and iron. These are known for their ability to help you obtain the energy you need from food and reduce feelings of tiredness. In addition, a couple of handful of pistachios between meal can help to control weight. Pistachios contain healthy fats; a one-stop shop, containing 3 grams of fiber, 6 grams of protein, and 11 grams of heart-healthy fat per serving – about 49 nuts.
Including pistachios as a part of a well-balanced diet may help reduce the risk of heart diseases, reduce colesterol and increase antioxidants in the blood, providing beneficial anti-inflammatory properties and reducing acute stress by lowering blood pressure, heart rate and peripheral vascular responses.
A 2022 study conducted by Cornell University and published in the journal, Nutrients, determined the phytochemicals in raw and roasted American pistachios contain antioxidant nutrients that contribute to the protection of cells from oxidative stress. The study also found that they can protect the body from inflammatory diseases such as heart disease, diabetes and even some cancers while reducing the premature ageing of your body and brain.
“We were excited to see that the antioxidant capacity of pistachios measured so high in our study,” said Dr. Rui Hai Liu, Professor of Food Science at Cornell University. “When compared to values reported in research for other common, high-antioxidant foods using the same methods, we see the antioxidant activity of pistachios is higher than that of foods often thought of as antioxidant powerhouses including blueberries, cherries, and beets.”
To get the benefits of pistachios, it is enough to incorporate them at breakfast or 30 minutes before lunch and dinner due to the satiating and appetite-reducing effect of the fibre they contain. For those engaged in sports, it is best to eat pistachios after training, as studies show that they accelerate muscle recovery.
It is very easy to incorporate pistachios into a healthy diet – they also make a great trail snack. You’ll be pleased to know that they are easy to carry and ideal for traveling in a small bag or pack on your walks. In addition to satisfying hunger, they help reduce the temptation of other snack foods like chocolate or crisps. Many athletes incorporate pistachios into their travels when they’re hungry, helping them avoid breaking the diet recommended by their nutritionists.
At home, add pistachios to spelt flakes with a plant-based milk, nuts and dried fruits for breakfast. At lunchtime, before an afternoon walk, run, or training session, eat plenty of whole grains, such as quinoa, for carbohydrates as well as plenty of fruits and vegetables. Dinner should contain a healthy dose of protein and legumes.
How to make Pistachio Plant-Based Protein Bars
Ingredients
- 1/2 cup dried blueberries
- 1 cup untoasted coconut flakes
- ½ cup golden flax seed
- ¾ cup whey protein or your favorite vegan protein powder
- 2 1/3 cup salted American pistachio kernels
- 1 teaspoon salt
- ½ cup sugar
- 1 tablespoon vegetable oil
- ¼ cup water
Instructions
- In food processor, combine the dried blueberries, coconut flakes, golden flax seed, whey protein, and salted American pistachio kernels. Pulse, for roughly 20 seconds.
- In small sauce pan combine the salt, sugar, vegetable oil, and water. Boil for 15 seconds.
- Add wet ingredients to dry ingredients and mix.
- Using wax paper on baking sheet, flatten mixture evenly.
- Freeze for 10 minutes and enjoy.
- Store by wrapping in wax paper.
Learn more from the American Pistachio Growers.
